Welcome to this installment of Balazs Boxing's
newsletter. In this issue, Andy & Jamie have laid down the
basics on Shadow Boxing with specifics on punch combinations and
the proper boxer's stance. In addition, they review using your
heart rate to assist in evaluating your performance and optimal
training success. Finally, Andy & Jamie delve further into
last week's fitness tip on stretching and answer one reader's
concerns regarding stretching and warm up.

Shadow boxing allows you
to become comfortable with the execution of the punches combined
with the movement of the body. It gives you the opportunity to check
and correct unforgiving punch executions, to feel the rhythm of one
punch moving into another and improve overall boxing form.

Proper Form & Technique:

Suggested Equipment:
- Mirror
- Hand Wraps
- Gloves
- Timer

Before starting make sure you have plenty of open
space for movement. As you begin a session of shadow boxing, stay in
your boxing stance while moving in all four directions, maintaining
a lightness and quickness on your feet. Mix up moving forward,
backward and side-to-side. To warm up the upper body, throw some
punches: jabs, hooks, straight rights and left and uppercuts. (See http://www.balazsboxing.com/thegym/boxingbasics.htm
for more information on individual punches.) Practice these punches
and the floor movement separately. As you become comfortable with
the motion, combine the punches with the foot movement.

Throw your left jab as you step in with your
left leg.

Practice slipping and moving out of the way of
oncoming punches by imagining an opponent in front of you
throwing jabs.

Practice punch combinations like: the old
one-two, the left jab followed by a hard straight right. Add
uppercuts and hooks.

A great method to help study your punch execution
and body movement is to practice in front of a mirror. Start
throwing punches slowly with the emphasis on proper execution and
technique. Make corrections by breaking down the movements and
practicing the parts of the punch or combination. Ensure one punch
flows easily into the next. While shadow boxing, don't worry about
speed or power. Save that for the heavy bag, double-end bag or speed
bag.

CHECK YOUR CLASSIC BOXING STANCE:

Neck and shoulders relaxed.

Feet in the correct position, with the left
foot slightly forward of the right and hip-width apart.
(Southpaws (left-handed boxers) have the right foot forward)

Body weight equally centered through the balls
of the feet, well balanced.

Knees slightly bent.

Torso held tight.

The front shoulder, hip and foot aligned &
body angled to the target.

The arms held close to the sides of the body,
elbows in tight to the rib cage.

Depending on your age, level of
conditioning, and your fitness goals, you should train in a specific
heart-rate zone. Beginners should try to elevate their heart rate to
50%-60% of their maximum while intermediates and advanced should
shoot for 70%-85% of their max. To estimate your maximum heart rate,
simply subtract your age from 220 for men and 226 for women. For
example, if you are a male age 30, your maximum heart rate would be
190. To work at 70% of your maximum heart rate, you would aim for a
heart rate of approximately 133 beats per minute (0.7 x 190). You
can also count beats per minute (bpm) in 10-second increments and
then multiply by six.

"I am confused about
stretching and warming-up before training? I hear conflicting
information from coaches and trainers. How much should I stretch
before I start working out?"

Fitness research suggests it is better to
gradually warm the muscles and increase range of motion (ROM)
rhythmically. Stretching is best done when the muscles are warm and
pliable.

The muscle that will be doing the work should be
taken through an optimal ROM, but not stretched to increase the
actual length of the muscle fibers. It is important to increase
blood flow to the working muscles to warm up these muscles and
provide oxygen-rich blood for performance.

If activity is performed when the muscles are
cold, it is the muscle attachments (ligaments and tendons) that are
primarily prone to injury. The most injury prone joint areas are
typically the shoulders, low back, knees and ankles.

With the colder weather coming, you may need a
little more time to gradually warm-up.